Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Jog
15 Banded Presses
20 Banded Pull Aparts
25 Banded Triceps Pressdowns
30 Banded Face Pulls
Followed by…
Ten reps of:
Depth Drop
Followed by…
Three sets of:
5 Jump to Split (empty barbell)
A.
Every 90 seconds, for 12 minutes (8 sets of):
Split Jerk x 1 @ 80%
B.
Every 2 minutes, for 10 minutes (5 sets of):
3-Position Hang Squat Clean @ 70-75%
(High Hang, Mid Hang, 2″ Below the Knee)
C.
Four sets of:
8-10 Double Dumbbell Bent Over Rows
Rest 60-90 seconds between sets
*Treat these similar to a power row.
D.
For time:
15 Bar Facing Burpees
15 Ground to Overhead (135/95lbs)
15 Bar Facing Burpees
10 Ground to Overhead (185/135lbs)
15 Bar Facing Burpees
5 Ground to Overhead (225/155lbs)
TIME CAP = 10 MINUTES
E.
Three sets of:
10-12 Seated Kettlebell Strict Press
Rest 30 seconds
15-20 Banded Face Pulls (WIDE ELBOWS)
Rest 60 seconds
Athlete Training Notes:
30 Bar Facing Burpees and an ascending weight structure Isabel/Grace. That’s it, that’s all you have today. But, that means we’re looking for speed on that barbell. Hit the burpees at a face pace but then throttle back the last few reps, as soon as you’re done grab the barbell and start ripping away. Remember though, that weight ascends heavier and heavier so trying to go unbroken could come back to bite you. Play to your strengths here, if you’re good at barbell cycling then push that first bar, recover a little on the burpees, hammer out quick singles on the second bar, recover on the burpees, then try to slam through that heaviest barbell as quick as possible. No wasted reps! If you’re close to failing a jerk, give yourself an extra second. We saw a few costly mistakes at Rogue this year on the clean and jerks. Learn from that!